8/22/14 squat day
Goal: max effort day
Warm up: 5 minute elliptical, 5 airsquat 5 pushup 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up
Squat
135x3
205x2
225x2
275x2
315x2
335x1
365x1
385x1 PR!!! Video
GHR
Bw x10
Bw x10
Bw x10
Bw x10
Superset leg press feet high and wide
3pps x20
4pps x20
5pps x20
6pps x20
Notes: I came in thinking about going for 315x10 or 385 or 405, the weight was flying off my back so I decided to go heavy. I got 385 and I was slow outta the hole but midway up it felt like I rocketed up. After reading enough of ct’s articles I decided anything more would be to damaging to my cns and stopped there. 405 is coming, I feel so close, but I’m gonna go back to my 5x5 paused and 5-10-15 drop and then next max effort day I’m gonna go 315x10 then next cycle around I’m making 405! Squats been moving so great and my forms been holding so tight lately. Let’s see if I can keep this up.
8/26/14 squat and bench day
Goal 5x5 paused squat 5x5 bench
Warm up: 5 min elliptical 5 airsquat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up
75 second rest between sets
Paused squat
135x3
185x2
225x2
285x5
285x5
285x5
285x5 after first couple, I ditched the pauses and just tried slow negatives as it was much harder coming back up
285x5 slow negatives no pause
Superset GHR
Bw x10
Bw x10
Bw x10
Bw x10
Bw x10
Bench
135x3
185x2
235x2 felt wiped out decided to come back at night or tomo for this.
Notes: so my powerlifting buddy invited me to his gym for this upcoming Friday for a deadlift party and some sled work, so I decided to get squats and bench outta the way today, but I was spent after the leg portion, no biggie as I’m coming back after work with my fiancé I’ll try and get my sets in then. Other then that squats moved great, I was solo and pauses were kickin my ass so midway through set 4 I just did as slow a negative as I could and right back up as quick as possible.
Man, you have a great log. More people should be reading this one. Keep doing what your doin.
Hey thanks a lot, I really appreciate it, but in truth my powerlifting buddy wrote my squat and deadlift programming and gave me a list of accessory work. And for pressing work I just try to keep it simple. Thanks again for stopping in
8/28/14 bench day
Goal: 5x5 last set max rep
Warm up: 5 min elliptical
No timed rest
Bench
135x3
185x2
235x5
235x5
235x5
235x5
235x10
Incline dumbell press
80s x8
90s x8
100s x4
Notes:
Bench was moving easy, I didn’t time my rest like normal but it was atleast 90 seconds -2 minutes between sets as I was spotting my fiancé she was front squatting 95lbs deep for 3 sets of 3 then repping out 50 lb front squats for 12 supersetting with GHR for 8, with minute rest between rounds! Very proud of her, I see her repping 95lbs for sets of 10 in a few months as they were cake for her. Incline dumbells were tough as I haven’t done them in a while. Very anxious for deadlifts tomorrow I want 495 but I’ll take 475 as it’s still progress.
8/29/14 deadlift day
Goal: max rep day
No real warm up today lets just pick up heavy shit haha
Paused deadlifts
185x3
Idk how many sets or what weights we used in between the first warm up and the first heavy set as we had mix and matched plates on the bar, we had 4 of us doing our deadlift party and weights kept changing every set for every person there were 45s and 10s and 25s and a couple 35s, it was confusing, i just went with the flow, we were hitting sets of 3 for what seemed like 20 minutes
405x1
445x1 belted( first time I have ever worn a belt, I gotta go buy one) weight flew up so fast
485x0 lifted my ass too quick got halfway up my shins and with all the weight on my toes, tried to battle and had this feeling like I was gonna projectile vomit and bailed.
Backdown
315x10
315x10
315x10
Notes: I have never battled or failed a deadlift before, I feel I always stop 1 rep before failure. This was so different then anything I felt before, the vomit feeling stayed with me but I had so much adrenaline going I wanted to try 475 but my buddy warned me off and had me go 315 for 3 x10 paused explosive , and while that is normally easy for me I was so smoked afterwards! then we went outside and looked at the sled and just decided to call it there., my friend finished his top set at 515 which he made look effortless.
9/1/14 press day
Goal: 5x5
1 minute rest between supersets
Overhead press
Bar x10
95x8
145x5
145x5
145x5
145x5
145x5
Superset bent over rows overhand grip
Bar x10
95x8
145x10
145x10
145x10
145x10
145x10
Chin-ups
Bw x8
Bw x8
Bw x8
Superset facepulls
50x20
50x16
50x16
9/3/14 squat day
Goal 10,000 lb volume day any weight/ rep scheme, I’m going for 3 sets 15 with 225
Warm up: 5 minute elliptical
5 airsquat 5 push-up 4 airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up
Squat
135x3
185x3
225x15
225x15
225x10 rack 15 second x5
Superset GHR
Bw x15
Bw x15
Bw x15
Notes: didn’t have much time today, and as it was volume day I decided to go for reps, and I get such a pump supersetting with GHR’s and they make my squat better anyway so y not? First round I got all reps unbroken on both the squat and GHR,no pauses nothing and had such a pump already I took 75 seconds rest and got to 8 or 9 squats unbroken, before I started pausing between reps, same with the GHR, then by the last set I was already huffing and puffing, so I took just under 2 minutes rest and got 10 squats and wanted to fall over, I racked it, took 15 seconds more then picked it back up and did them one at a time, GHR went by easy enough and I called it a day, took a little over 15 minutes including my warmup.
9/4/14 bench day
Goal: max rep/ weight day
Warm up: 5 minute elliptical
No real rest periods just go when ready
Bench press
135x5
185x3
225x3
255x3
275x5 (6th with spotters help)
300x1
Incline dumbell
90s x10
100s x8
Superset 1 arm rows
90s x10 each
100s x10 each
Facepulls
70x15
70x15
60x15
Superset band pullaparts
Band x15
Band x15
Band x15
Notes: I was working out with my fiancé and we were pretty tired so we were moving quickly to get out of the gym as soon as we could, so rest was really just changing weights. For my bench press, I was planning on just jumping with sets of 3 until I couldn’t then try a 1 rep max, but when I got to 275 I just wanted to keep going cuz I was feeling strong, I realized quickly how not strong I am as my fiancé helped me on #6 hahaha, even so I didn’t go to total muscle failure, just a slow rep, so I knew I had 300 in me, which went up pretty easy. I’m still gonna call it a pr as I haven’t gone over 275 in over 2 years atleast. The dumbell presses I felt way stronger then last week, but I didn’t want to over do it as I plan on picking up my 5x5 with 240 for next week. My fiancé did really well she did 3 sets of 8 with 75 lbs and one set of 8 with 80 lbs before we went to dumbells presses and 1 arm rows which she cranked out 4 sets of 10 with 25 lbs dumbells on all of it. Facepulls and band pullaparts hurt so good together, I’m definitely keeping them in on chest day for now on.
9/6/14 press day
Goal: upper body circuit
4 rounds, no rest between exercises 1 minute rest between circuits
Standing overhead press
95x10
Facepulls
50x16
Chin-ups
Bw x8
Dips
Bw x8
Notes: I was working out with a buddy at work showing him some circuit training to get in shape and decided to just hit a light day for myself. Just pump work. Deadlifts tomo morning
9/8/14 deadlift day
Goal:10,000 lb volume day
1 minute rest between sets
Paused deadlifts
135x3
205x3
255x2
295x8
295x8
295x8
295x10
Notes: been working a lot of overtime lately and having trouble making the gym, so the other night and tonight I was limited with what equipment and how much weight I have to work with, so while the last shoulder day and tonight’s deadlift day were supposed to pick up with 5x5 work, I couldn’t, so I hit a quick 8 minute workout tonight at work, just deadlifts all deadstop reps, and it gave me the desired effect. Reps went real smooth, I’ll be hopefully back to 5x5 this next time around
9/9/14 bench day
Goal: 5x5
90 second rest between sets
Bench
135x5
185x3
240x5
240x5
240x5
240x5
240x9
Notes: worked out with my girl again tonight, took bigger rest periods to train her, all reps went really smooth and easy. I skipped the accessory today as I just wanted to get home and sleep haha. Squats up next
9/10/14 squat day
Goal:5-10-15 drop
Warm up: 5 minute elliptical, 5 airsquat 5 push-up 4airsquat 4 push-up 3 airsquat 3 push-up 2 airsquat 2 push-up 1 airsquat 1 push-up
Squat
135x3
185x2
225x2
275x2
315x5 drop
275x10 drop
225x10 rack 20 seconds x5
GHR
Bw x10
Bw x10
Bw x10
Superset seated calve raises
X10 10 second hold at top last rep
X10 10 second hold at top last rep
X10 10 second hold at top last rep
Notes: just got my first pair of reyband knee sleeves and tried them out for the first time, my warm ups went quicker and my knees felt so warm and secure. For my 5-10-15 drop 315 felt effortless today I think I’ll definitely rep it for 10 easily next max effort day, my drop to 275 went by better then last time and all 10 easy, as soon as I finished that 10th rep my lungs were killing me, I took atleast 20 seconds sucking down air before I went for 225 and as I was repping that I was determined to get every rep before I racked it, but my legs were shaking on my ascent on reps 9, and 10 that I racked it for another 20 seconds then went for my final 5. All in all still better then last time I did this workout, took.a couple minutes before I went to superset GHR and seated calve raises as I have to start seriously training my calves they’re way under developed compared to my thighs haha
9/13/14 press day
goal: 5x5
Warm up: 5 minute elliptical
Stict 1 minute rest between sets
Standing overhead press
95x8
150x5
150x5
150x5
150x5
150x8
Weighted pull-ups neutral grip
45x8
70x7
90x4 5 second rest x1
Superset weighted dips
45x8
70x8
90x6 5 second rest x1
Notes: have been deloading shoulders so much this weight was flying up so fast.
9/15/14 squat day
Goal: max effort day
Warm up: none
Squat
135x3
185x3
225x3
275x3
315x1
365x1
405xfail
315x10 PR!! Video below
9/16/14 bench day
Goal: 5x5
Warm up: 5 min elliptical
1 minute rest between sets
Bench
135x5
185x3
245x5
245x5
245x5
245x4
Facepulls
60x20
60x20
70x20
70x20
Superset GHR
Bw x8
Bw x8
Bw x8
Bw x8
Good mornings
95x8
95x10
95x10
Superset dumbell Romanian deadlifts
40s x8
40s x10
40s x10
Standing calf raises
5x10
Notes: bench was moving really good then on the 4th work set something felt funny in my right pec as soon as I unracked the bar. I started repping thinkin it go away and it was moving easy enough I kept going then rep 4 it got real I just called it there. Went to hit a ton of facepulls and decided to do some hammys since I missed it all in yesterday’s squat session. Gonna rest up and repeat this workout next week